Vitamin B12 or cobalamin, in synergy with vitamin B9, plays a role in cell division, DNA replication, and cell growth, especially during pregnancy (normal fetal development). It plays an important role in the growth and maturation of red blood cells and also helps combat fatigue. It is essential for the normal functioning of the nervous system and psychological functions. Vitamin B12 facilitates the normal metabolism of homocysteine (in the prevention of cardiovascular diseases). Finally, it contributes to the normal functioning of the immune system and promotes normal energy metabolism.
Recommended dietary allowances (per day):
Infants: 0.5 µg - Children: 0.8 to 1.9 µg - Adolescents and adults: 2.5 µg to 3 µg - Pregnant women: 2.5 µg - Breastfeeding women: 2.5 µg.
Natural sources of vitamin B12:
Vitamin B12 is only present in foods of animal origin.
Sources of vitamin B12 per 100 g: veal liver: 65 µg, veal: 16 µg, oysters: 16 to 30 µg, smoked herring: 4 µg, canned sardines: 9 µg, salmon: 3 µg, tuna: 4.5 µg, lamb: 13 to 25 µg, egg: 7 to 30 µg, cheese: 5 to 10 µg, cow's milk: 3 µg.
How to detect a vitamin B12 deficiency?
Firstly, know that the symptoms of deficiency are ambiguous and can be directly related to other deficiencies. Indeed, if there is a deficiency, the body first draws on the stored vitamin B12 in the liver. Ultimately, it is only over the years that the various symptoms become increasingly pronounced and understandable. However, a simple blood test is sufficient to quickly determine the deficiency. It should be noted that the various symptoms of a vitamin B12 deficiency are grouped into four categories. Here they are:
We start with anemia. This is characterized by chronic exhaustion, immune weakness, and concentration issues.
Then there are psychological problems such as depression, psychosis, or libido degradation.
Nervous problems like pain, memory issues, tingling, or coordination problems are also another category.
Finally, digestive problems such as constipation, diarrhea, oral and/or gastrointestinal inflammation should not be forgotten.
What are the causes of a vitamin B12 deficiency?
Vegans are the people most often affected by vitamin B12 deficiencies. It is quickly concluded that it is the diet that is the sole cause of the deficiency. However, three causes are possible.
Absorption issues
One of the major problems the body faces is the difficulty in perfectly absorbing vitamin B12 present in the diet. Various reasons are associated with this issue. This can include an autoimmune disease, harmful stomach acidity, treatment with metformin, or chronic intestinal problems.
Increased needs and diet
Prolonged stress leads to a clear need for vitamin B12. Basic nutrition is not enough to satisfy the body. Of course, nutrition still has its role to play. Furthermore, vitamin B12 is not present in animal source foods.
How to treat a vitamin B12 deficiency?
Today, the only effective treatment is the consumption of vitamin B12 in the form of a dietary supplement. This can be in capsule form. The body responds quickly to treatment and symptoms quickly disappear. Consumption of certain seaweeds is also recommended. However, there is debate on the subject, and almost all scientists believe that seaweeds do not contain the vitamin B12 necessary for the production of red blood cells.
Furthermore, be aware that caution is also needed with spirulina. Having many benefits, but only if consumed simultaneously with vitamin B12, it stops the absorption of the latter.
What are the consequences of a vitamin B12 deficiency?
When a vitamin B12 deficiency persists for years, other problems can arise. There is also an increased risk of heart attack, spasms, or incontinence. Furthermore, a deficiency in vitamin B12 leads to a lack of folic acid, also known as vitamin B9. Indeed, vitamin B9 needs vitamin B12 for optimal functioning.
Increased vitamin B12 needs:
Pregnancy, alcoholism, stomach and intestinal diseases (gastritis, Crohn's disease), taking certain medications (antidiabetic, anti-ulcer, contraceptive pill), smoking.
Vegetarian and vegan diets: It is difficult to maintain sufficient levels of vitamin B12 in a vegetarian diet. Indeed, the only reliable sources of vitamin B12 are animal foods, so supplementation with vitamin B12 and/or consumption of foods enriched with vitamin B12 (meat substitutes, cereals, beverages, and nutritional yeast) is strongly recommended. Lacto-ovo-vegetarians find vitamin B12 in eggs and dairy products.